CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a partner:

4, 5 Minute AMRAPs:

10/8 Cal Row

30 Double Unders

8 KB Swings (53/35)

*Rest 1 Minute b/w each AMRAP

Metcon (No Measure)

If time allows:

8 Rounds, 40 seconds on, 20 off:

Hang power clean and push press with dumbbells; Followed by 8 rounds, 40 on/20 off of OH walking lunges with DB – switch hands each round

Accessory Work

3 Rounds:

20 Side bends (https://www.youtube.com/watch?v=b0kjTj4-f_Q&feature=youtu.be)

40 Russian Twists

20 Toe touches (https://www.youtube.com/watch?v=6EDeeGnRrys&feature=youtu.be)